If you’re serious about getting lean—really serious—then you should seriously consider implementing sprints into your routine. Yes, bona fide, fast-as-you-can, run-like-something-is-chasing-you sprints. Sure, those treadmill runs might be cozy and familiar but that’s just another reason why you should shake things up with the occasional sprint workout. Nothing is worse for a body than complacency.

This workout, which pairs all-out sprints with sets of pushups, gives you a head-to-toe beating that will leave you wrecked—but leaner for the effort.

The Workout

After a brief, dynamic warm-up, start a timer and at the beginning of every minute do a 15-second sprint immediately followed by 10 pushups. You have the remainder of the minute to rest before you repeat again at the top of the next minute. Repeat until you get to 15 minutes.

Workout Tips

>> For your warm-up, make sure you do a progressive, dynamic warm-up that targets your quads, hamstrings and calves. Think light jogging to high knees running and lunges to single-leg Romanians and lunge jumps. Include some arm circles through various ranges of motion to prep your shoulders for the pushups.

>> Use a GymBoss timer for more precise timekeeping or download a Tabata timer on your mobile device. Consider the timer to be your personal trainer since it dictates to you when you need to start the next set.

>> Take your sprints to the max for the 15 seconds prescribed but be prepared for your pace to fall off after a few. No matter what, effort a higher “gear” on each sprint—the greater the effort, the higher the payoff.

The 15 Payoff

Sprinting is so underrated for fat loss and muscle growth. Ever seen an Olympic sprinter’s body? Exactly. Lean and strong. Why pushups? Well, we are talking quick total body workouts with the Fit in 15 series. So the pushup is a great addition to provide that comprehensive take. What many people don’t know is that sprinting is amazing for your abs because of the trunk stability that is required to run at high speeds. Finally, sprint intervals have been shown to burn more fat and preserve more muscle than low-intensity, steady-state running and they can supercharge your metabolism for up to 72 hours following your final sprint.